Weigh in on weight training

[jmasgat]

Now that I am training for the Mickey, I am running 3x/week and XT-ing 3x/week. And I am trying to work the weights back into my XT (totally slacked off while tri training). I've decided to focus on upper body and abs for two reasons: 1) A strong core...blah, blah, blah (everyone knows the reasons) and 2) If I see one more race picture of me and my upper arms, I will lose it! I know where those "10 pounds" the camera adds all went!

So does anyone want to weigh in on their weight routine? Or even--What's your one favorite ab or arm exercise. I use free weights, machines, fit balls--anything, so don't hesitate to recommend.

Thanks for any tips. Here's hoping my next race picture looks trimmer!

Maura

 

[bunnyfoo]

Hey Maura! When I workout with my PT some of the weight exercises we do are wood chopper (with a medicine ball), walking lunges holding a dumbbell up with one hand, kettlebell swings, the pull down machine, deadlifting, squat curl presses, chest presses.

Truthfully, none of them are my favourites... But I think that the wood chopper or the squat, curl, presses would be the best for your core and arms. Since I'm terrible at explaining exercises, I'm including a link to the wood chopper.

http://www.livestrong.com/video/5085-core-training-woodchopper/

If you're using heavier weights, make sure you get someone to spot you. I nearly dropped a dumbbell on my chest once while doing chest presses.

 

[scoolover]

I feel like I run better when I have strong legs. I feel like it helps to obsorb shock better. I also agree about the core work. Keep the core strong and you can have better form and for me, keep the back pain away. There are a bunch of benefits to the core work for me. I only do upper body work to feel better about my self. Overall, I think that core work and leg work do help.

 

[BamaEd1]

I use the P90X videos. I don't do the cardio ones, even though they all have elements of cardio in them. I mainly focus, like you on arms/shoulders, core, and the total body one. They are GREAT. My wife and I love them.

 

[FireDancer]

I am currently on a 2 week gym hiatus to let some tendinitis heal and I am feeling the withdrawl.

I agree that for a runner the core is probably the most important. Of course the legs are also but I prefer to get my leg work in on the streets or bike instead of the gym for the most part.

The wood chop is a great exercise for the core. A lot of times people forget that the twisting exorcizes are just as important as the crunches for the abs. Another good one is to hold a medicine ball or weight plate straight in front of you and, with you feet together, twist left 90 degrees then right trying to keep your hips as far forward as possible.

If you have arm slings at your gym hanging with your elbows in them and curling your legs up is a great exorcises. It is like a standard crunch but you are leaving your upper body steady while moving your legs instead of the other way around.

Runner's World's website has some good suggestions also.

 

[Hockeychic]

Do any of you know if you keep the weights low can you do weight training daily? I want to do a circuit type thing cause I have alot of weight to lose and would like to do it daily. Woulsd this be a issue??

Thanks

 

[TMGirl]

Do any of you know if you keep the weights low can you do weight training daily? I want to do a circuit type thing cause I have alot of weight to lose and would like to do it daily. Woulsd this be a issue??

Thanks

I think even if your weight lifted is low it's best to give your muscles a recovery day. If you want to do circuits that's great, but just do different strength exercises each day. Eg. 1 day you could do your circuit with biceps, triceps, and shoulders and the next you could do back, chest, core, and legs. Then for day 3 you could go back to your day 1 routine.

 

[Hockeychic]

Thanks Tracy

 

[deekaypee]

I use the tend to use circuit machines when I'm training for a race, because I dislike weight training. It gets me in and out. That said, I'm happier when I do pilates and think it makes a more substantial difference in my core and think I'll do more of that for ab work.

One exercise? The plank.

Oh, and with the caveat, Maura: My game talk is better than my follow-through. Do as I say, not as I actually do.

P.S. Cindylou was just saying (on the Lean Meaner thread) how she's keeping up with her swimming because, in part, of its effects on her arms/shoulders. Are you keeping swimming in your rotation?

 

[jmasgat]

Thanks for the feedback, everyone. I'll give some of them a try.

Maura